🇺🇸 Holiday Week 🇺🇸
Happy Independence Day week, ESA Family!
As we celebrate the Fourth of July, remember what makes this country special—freedom, opportunity, and the ability to choose how we live each day.
This week, choose discipline.
Choose to show up.
Choose to do the things that make you stronger, even when it’s easier not to.
Progress isn’t built in one workout. It’s built through hundreds of small decisions that compound over time.
Let’s have a great week in the gym, enjoy time with family and friends, and celebrate safely.
🗓 Monday
For Quality
- Find a heavy set of 3 Back Squats (10 minutes)
- Find your heaviest unbroken set of 8 Back Squats (5 minutes)
- 3 Sets:
- 8 Wide-Grip Barbell Rows
🗓 Tuesday – “Wood”
5 Rounds For Time
- 400m Run
- 10 Burpee Box Jumps (24/20″)
- 10 Sumo Deadlift High Pulls (95/65)
- 10 Thrusters (95/65)
Rest 1 minute between rounds
🗓 Wednesday
3 Rounds For Time
- 1,000m Row
- 150 Double Unders
- 3 Rope Climbs
Goal: Under 30:00
Time Cap: 35:00
🗓 Thursday
For Quality
3 Sets:
- 16 Landmine Press
- 15 Tate Press
- Rest 1:00
3 Sets:
- 16 Landmine Rows
- 12 Reverse-Grip Barbell Curls
- Rest 1:00
3 Sets:
- 16 Single-Leg Barbell Deadlifts
- 15 Banded Hamstring Curls
- Rest 1:00
3 Sets:
- 12 Alternating Goblet Box Step-Ups
- 15 Banded Leg Extensions
- Rest 1:00
Load the first movement of each superset to an RPE of 7–8/10. Aim to stay unbroken on the higher-rep movements. Split reps evenly on all unilateral exercises.
🗓 Friday
12-Minute AMRAP
- 5 Push Jerks (155/105) (from the floor)
- 15 Toes-to-Bar
- 20 Wall Balls (20/14)
- 100-ft Farmer Carry (53/35)
Goal: 3+ Rounds
🇺🇸 Holiday Reminder
Enjoy the holiday, make memories with your family, and have some fun. One meal or one day won’t define your progress—but your habits over weeks and months will.
Work hard.
Recover well.
Be grateful.
We’ll see you in class!
Coach Terry 💪🇺🇸